03 20 17

P

A. BS: 3×4@80%

B. 4 sets [8]:
100 DU [C 1:30]
Max MU in 30 sec

C. AMRAP [13]:
12 DL
9 Hang Squat Cleans
6 Push Jerks
3 Thrusters
Rd 1-2 (135/95)
Rd 3-4, (155/110)
Rd 5+, (175/125)

D*. Snatch:
2@60%, 2@65%, 2@70%, 2@75%, 2@80%

E*. NFT:
50 GHDSU
50 Hip Extensions
25 GHDSU
25 Hip Extensions

 

F

A. BS: 3xH8. Focus on quality reps at a mod-heavy load. NO MISSES.

B. 4 sets [8]:
Row 21/18 Cals [C 1:30]
Max Pushups in 0:30 (or Burpees)

C. AMRAP [13]:
12 DL (135/95)
9 FS
6 Thrusters

*DL: Barbell or KB
*FS/Thruster: Bar or 2xDB. Target 5-7 rds.

 

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